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you could however go high set and cycle down to a low set protocol like DC....
Increasing the number of sets
- Thread starter gymrat
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Lord_Suston
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easy there DC advocates.... the shock of doing more sets may help him get past a plateua. And swqitching up a routine is good shock for the body so it won't stagnate. After he could switch to DC
gymrat I think that might too much of a jump in set volume try for maybe 9-12 sets.
Debase gaining weight is a function of calories not of training. LBM is a function of training. don't knock it, this person may respond well to high amounts of sets. Many people do and many don't relax and try to give so helpful tips
gymrat I think that might too much of a jump in set volume try for maybe 9-12 sets.
Debase gaining weight is a function of calories not of training. LBM is a function of training. don't knock it, this person may respond well to high amounts of sets. Many people do and many don't relax and try to give so helpful tips
gonelifting's sort of progression is the way I've trained for the past 7 months or so. Only going to failure or just short of failure on that last 3rd or 4th set. Not really warming up at all (though choosing relatively safe exercises only). Made amazing (for me) gains in strength not so much mass but I guess that last part had to do more with my diet that anything else.
Also the amount of effective volume depends on your training frequency so if you change one expect the other to change too, unless you actively do something to increase recovery, eating better, resting better, supplementing better, etc. Notice, not more but better (although in certain cases, like eating for mass, more really is better).
Also the amount of effective volume depends on your training frequency so if you change one expect the other to change too, unless you actively do something to increase recovery, eating better, resting better, supplementing better, etc. Notice, not more but better (although in certain cases, like eating for mass, more really is better).
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question for C3bodybuilding & louden_swain:
what type of training program do you credit for your best gains (not counting beginner gains)?
just curious & I imagine comparing the volumes in those programs to what gymrat plans to do would help him have a better idea of what you guys are talking about.
what type of training program do you credit for your best gains (not counting beginner gains)?
just curious & I imagine comparing the volumes in those programs to what gymrat plans to do would help him have a better idea of what you guys are talking about.
D
Debaser
Guest
Lord_Suston said:
He never said he was at a plateau. Anyway, how would overtraining help you break a plateau? I'm about to make a blanket statement:
You never, ever, need 18 sets per body part.
If DC training, HST, HIT, etc. have all shown to produce incredible gains on 1-4 sets per bodypart, what would make you think 18 would work so well.
Even if he had good genetics and 18 sets per bodypart did not overtrain him, he would still be moving at a snail's pace compared to DC, HST or something similar.
c3bodybuilding
New member
Nan, I would say my best gains were made when I went from 219-242. I only did 3 sets per body part once a week.
Here is an example of a chest/back workout:
Bench Press 1 working set
Incline DB Press 1 working set
Dips 1 working set
Chins 1 working set
Bent over rows 1 working set
and Deadlifts 1 working set.
A lot of times I would skip flat bench, and rows. So most of the time Only doing 2 sets for these body parts. All the rest of my body parts were giving the same treatment (just basic exercises). Except for arms which were only given 1 set each (barbell curl and close grip press). Now, I also was eating a ton of food. Instead of putting one scoop of powder in a shake, I would put three, and add some heavy whipping cream. Always eating some eggs, quality carbs, beef etc.
But when I switched to Heavy Duty and then later DC I made even BETTER gains. I am sidelinded due to injury, but once I make it back, I will stick with DC.
Well, you asked for it, there you have it. Pretty simple, nothing fancy. If you want the rest of the workout Nan, I will post it.
Here is an example of a chest/back workout:
Bench Press 1 working set
Incline DB Press 1 working set
Dips 1 working set
Chins 1 working set
Bent over rows 1 working set
and Deadlifts 1 working set.
A lot of times I would skip flat bench, and rows. So most of the time Only doing 2 sets for these body parts. All the rest of my body parts were giving the same treatment (just basic exercises). Except for arms which were only given 1 set each (barbell curl and close grip press). Now, I also was eating a ton of food. Instead of putting one scoop of powder in a shake, I would put three, and add some heavy whipping cream. Always eating some eggs, quality carbs, beef etc.
But when I switched to Heavy Duty and then later DC I made even BETTER gains. I am sidelinded due to injury, but once I make it back, I will stick with DC.
Well, you asked for it, there you have it. Pretty simple, nothing fancy. If you want the rest of the workout Nan, I will post it.
Ran across this giant article today...this article examines volume comparison studies as far back as the 70's.
http://physiotherapy.curtin.edu.au/community/educational_resources/ep652_00/muscle_strength.html
That being said though, I think higher volume (say, 3 sets) isn't unreasonable as long as you don't have to lower your frequency to allow the higher volume.
-casualbb
http://physiotherapy.curtin.edu.au/community/educational_resources/ep652_00/muscle_strength.html
That being said though, I think higher volume (say, 3 sets) isn't unreasonable as long as you don't have to lower your frequency to allow the higher volume.
-casualbb
B
Baoh
Guest
As predicted.
As casualbb points out, finding the right frequency to go with your volume is the most reasonable way to go about optimizing your hypertrophy training.
C3, I suspect your greater gains on DC were due to this. Although your volume was reduced, it was reduced to a level where it still produced a sufficient stimulus in your body. Reducing the volume in turn allowed for increased frequency. Instead of growing once every 7 days, you grew twice every 8 days (I assume, since this is the original DC template).
So gymrat, If I were you I'd be more concerned in increasing the total volume in a year rather the total volume in a workout. Like Doggcrapp says, rather than having 52 sessions of growth stimulation aka workouts, you could have 90 or so and grow from all of them as well.
C3, I suspect your greater gains on DC were due to this. Although your volume was reduced, it was reduced to a level where it still produced a sufficient stimulus in your body. Reducing the volume in turn allowed for increased frequency. Instead of growing once every 7 days, you grew twice every 8 days (I assume, since this is the original DC template).
So gymrat, If I were you I'd be more concerned in increasing the total volume in a year rather the total volume in a workout. Like Doggcrapp says, rather than having 52 sessions of growth stimulation aka workouts, you could have 90 or so and grow from all of them as well.
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